The Truth on When to Take Protein

I hope by now, everyone is well aware of the importance of protein in your daily diet. If not you either live under a shell in the bottom of the ocean or you're just some kind of video junkie who never watches tv or reads magazines. Proteins are the building blocks of the body and allow us to do all the things needed in our day to day tasks. The following explains the ideal times to have protein aside from regular meals.

1. In the morning. Make yourself some kind of shake using New Whey NutrItion's Multi Pro Whey Isolate blend; protein that the body can digest rather quickly and effectively upon rising. Add in some kind of carbohydrate source such as a green apple or strawberries. This will give you a blend of protein/carbs to start the day off right.

2. Post workout. I train around 5am for about 1 hour and then come home slap together a protein shake which consists once again of an isolate/whey mixture (Multi Pro) and slam this down within the most critical time of post workout (1hr after you train). The body is then exhausted and worn down; needing to be refueled with protein and carbs to immediately feed the muscles and your brain. After drinking this shake I then cook up my eggs and oatmeal to finish off this breakfast meal.

3. Mid day snack. This is to curb the urge to eat carbs or sugar. This shake would be a New Whey 42 gram Liquid Protein or another powdered shake in a cup. This meal should also allow you to make it to your dinner time without filling yourself up on this shake or tube. I would say kind of like a life line before dinner so you don't go looking for an unhealthy snack to eat and ruin all your hard work and training in the gym that day.

4. Before bed. The last time of the day to use the protein powders or liquid protein would be right before bed. This is a very critical time since you will be sleeping for sometime and the body will be basically in stall mode until you awake. You can slam down on of those variety of flavors of  New Whey 42 gram which has a nice blend of proteins in it and its easy on the body to digest while sleeping or once again mix yourself a Casein Protein shake. The reason you want Casein is because is slowly releases over about 5 hours, giving you everything you need while you sleep.


If you want to get results out of your training and hard work then you follow this protocol for success. Don't neglect this crucial time of the day to get your protein in.  The biggest problem I hear with the average person in the gym or who knows me is they think that once they have a shake, that's all they need for the day on the protein side. One serving of either source but that's enough for them. Try it for a month and you will see the benefit of doing so I PROMISE. Until next time TO GET RESPECT YOU NEED TO EARN IT!! You people know who you are. 


The Truth

The Truth on the Art of Dieting

This word should bring chills down your arms or a shitty feeling in your stomach, if you do it the right way. 


The only way to diet is to go all out! No pansy bullshit cutting corners and using every excuse in the book to avoid it. I love the people who do this and still tell everyone they are on a diet. DONT BE ONE OF THOSE PEOPLE! These are the people who say they are dieting and order a salad while out and then act like the dressing is not a big deal. Little do they know (or do know and ignore it) the dressing is loaded with wonderful fats and unwanted calories.


In my world, after 2 weeks of suffering, (because this is really what you are doing to yourself by taking away things that smell and taste good), all the foods taste the same as you swallow them down. The food is then used as energy and fuel, this is the sole purpose of eating clean and as frequent as I do. This now becomes a science as you force down that plain talapia or chicken. I usually just swoosh it around with whatever crystal light I am drinking so it goes down faster with less pain. Sometimes its hard to eat all the food on the agenda and you have to really concentrate on getting it done. Same goes for you, remember to eat frequently throughout the day and eat clean.


Think about it this way with the diet I use. It's totally the opposite of what you are taught to do. I eat more carbs, protein and lose weight while the general public is brain washed to believe the less you eat the faster you will lose weight. Wrong! Not all bodies are created equal sorry to tell everyone. What might work for one might not work for another.


Lets also squash this idea that there are pills to speed up the weight lose process. Get off your asses and work a little harder! There is no magic pill to knock off all that weight and keep it off without hard work and motivation to do so. There are things that can help but without the other components pills won't work. 


So in a brief recap this is what you need to create a masterpiece: 
1. Hard work
2. Eat Clean3. Motivation
4. No magic pills
5. SUCK IT UP AND WORKOUT PEOPLE!


That's how its done!


The Truth

The Truth on High Fiber Foods

Hope everyone had a good Valentine's Day. Now take that chocolate out of your mouth and lets get back into nutrition! About a week ago someone posted on my Kevin_TheTruth Facebook Page asking me diet questions on high fiber and high protein breakfast meals. It inspired me to write to all of you about the top 10 high fiber foods you want in your diet.


Here it is:

1. Beans

2. Avocado

3. Bran Cereal

4. Oats

5. Broccoli

6. Brown Rice

7. Grapefruit

8. Flax seed

9. Whole Wheat Pasta

10. Apples


I just want to add that Fiber keeps you regular and flushes the body of toxins. This is important now-a-days because of all the crap people eat. If you have too much fiber, that may cause the opposite affect, constapation. You should be having 20g to 25g of fiber per day (based on a 2,000 calorie diet). Also be sure to drink plenty of water.


In addition to this list you can always throw in some Benifiber into your Crystal Light or mix it into sauces when you cook. Hope this helps! Send me questions to my twitter and facebook account and I'll take some time out to answer them. 


-The Truth

The Truth on Fatburners

Fatburners! The question of the century by everyone folks…DO THEY WORK???? Well lets go way, way back in time. Back when I was a youngster, trying to learn and experimenting with all this stuff wondering what the hell works and what doesn’t. The most famous stack that we as bodybuilders and others in the history of this field experimented was the good old ECA stack. This worked well let me tell you. Simple, affordable, and effective. I would buy a 200mg caffeine bottle, a thing of aspirin and then the ingredient of choice Ephedrine. You would mix the 3 together in these dosages 2x a day and what a hell of a burn would you get. Sweet like no other and nice flow of energy. 200mg caffeine stacked with 25mg of ephedrine and a pill of aspirin. The famous underground guru who passed away (correct me if I am wrong) formulated this combo. The synergistic properties of all 3 together were needed to really get the most out of the stack. Everyone used this back then and some people still do, the only draw back is the crash when you come down sucks. For weight loss its an excellent stack to get the body’s generators burning and turn that metabolism on.

Now we have Jacked 3D , 1MR, BetaNOX, Hydroxycut, etc. A little more advanced on the ingredient side but all trying to accomplish the same goal; to be a pre-workout/weight loss formula. I will tell you this I use the 1MR because of the fact that I don’t need to take 3-4 scoops to get a feeling like some brands I wont call out at this time. I use this product in the morning at 5:00 am to get my blood flowing and body up and ready to kick ass in the gym. Second I use the betanox liquid at around 1:00 pm to keep focused and awake after that big lunch in the middle of my day. The beatnox can be used as a preworkout also but I like it as a little wake up call with the combo of the AKG, Caffeine and Beta Alanine. No worries about the tingling feeling it will go away in about 15 -20 minutes and then I am focused for what I am doing with no crash. The caffeine is causing me to burn unwanted calories also. I personally feel that anything without caffeine or the new ingredients being used is a waste of money and bullshit. So I will end this the way I tell several clients and others who always are looking for that MAGIC PILL OR POWDER there is no substitute for handwork and eating right. These 2 will produce results maybe not as fast but they will work also. Especially if your broke and have no money...welcome to America baby!

The Truth on Organic Food

Organic food seems to be the big thing as we move ahead in time. I think they are great and wonderful for us to eat but really how many of us hard working middle class slouches have the money they charge to buy organic carrots  or organic eggs, organic lettuce. Shit with Obama raising taxes on everything how are we, especially going to afford Organic anything? Now back to why Organic is good…

Here’s the definition of Organic, here we go:

“In reference to the guidelines of United States Department of Agriculture (USDA), when we say organic foods, it pertains to any 100% organic meat, poultry, eggs, and dairy products come from animals given no growth hormones, and to all plants and vegetables produced without using synthetic chemicals such as pesticides, and fertilizers made with ionizing radiation or bioengineering.” [http://www.theorganicfoods.net/] According to this same article, organic produce has more nutrients than produce from none organically farmed animals, fruits and vegetables. It also claims that Danish research has shown that the pesticides used are linked to heart disease and cancer.

In a nut shell organic is great and better for all of us in the long run but who the hell can afford it? I will just eat my eggs the way I have always eaten them drink my steroid induced cow milk and cook up my biologically changed and altered chickens. My key to growth is not for everyone! I am sure I have followers who agree! Following me is not for the weak and as Dave Polumbo says, "this is where the Big people Dwell". Thanks for the quote Dave I hope you don't mind!

What do you think Truth Army? Do you eat organic or not? Let me know and your reasons for doing so. Until next time…

The Truth

The Truth About Breakfast of Champions

An important rule of thumb: don't skip breakfast. I am sure
everyone has heard this by now but how many people do you know still do this? People assume by skipping meals you’ll eat less. Wrong this just means
you’ll snack more and then eat larger portions at the meals you do eat. Do me a favor and don’t assume because when you do…you make an ass of you and me!

These are simple but effective breakfast options to help start the day off right:

Egg whites

You want egg white rather than whole eggs because they are low in fat and high in protein. They contain 0 saturated fat and 0 cholesterol. The yolk itself has 4.5 g of fat 1.6 of which is saturated fat, and 210 mg of cholesterol.

Whole wheat toast


Like eggs whole wheat bread is also low in fat and cholesterol. Contain more nutrients than white bread such as Vitamin E, Iron, Magnesium, Zinc, B Vitamins and fiber. Wheat is good but the best alternative to white bread is whole wheat bread.

Oatmeal (not the instant ones they are enhanced with sugar)


Its loaded with Fiber, protein, and nutrients including Vitamin E, Zinc, Copper, Iron, Selenium, and magnesium. You can have it with water or milk, which will add calcium to the mix.

Fruit

Fruit contain natural sugar so if you’re going to have them the ideal time is in the morning. You can have berries, melon and lemon, kiwi and plums. Steer clear of bananas, pineapple, grapes, and dried fruit.

Cream of wheat


It’s low in calories, and high in calcium and other nutrients. You can find Copper, Magnesium, Folate, Thiamine, Niacin, Vitamin A, B6, Iron, Selenium, etc in a single serving.

I like starting the day with these foods because they are a simple and effective way of eating and will allow the body to respond in a positive way. You are giving it everything it needs from the moment you wake up, to feel good all day.

What are some of your favorite breakfast foods and why? I’m also interested in knowing how often you eat breakfast per week. Let me know and stay cool!

-The Truth

The Truth About Sugar

Sugar is the #1 enemy in gaining that unwanted weight. Sugar controls our insulin levels
and in turn is what helps determine how much fat our bodies store or burn away. People who have quick metabolisms can get away with eating sugar because a lot of the time it is used as a form of energy and burned off walking, lifting, etc. While others store it as ass fat or belly fat.

SUGAR ALTERNATIVES

If you slowly start to cut your sugars out and use sweeteners you will notice a dramatic change in your body as you progress.

FRUITS- FRIEND OR FOE?

Be careful, eating fruits that have natural sugars can raise your insulin levels quickly. Watermelon, red apples, grapes are all high in natural sugar so be aware of this when eating them. If you are going to eat fruits, I would do so early in the morning so this allows your body to use the energy throughout the day. Avoid juices such as orange juice, apple juice, etc. They are very high in sugars and are sometime added to make your taste buds water over them.


FROSTED WHAT?

Cereals are loaded with sugar….nuff said. And its not you’re your Captain Crunch, Apple Jacks, Cocoa Crispies, its also the high in fiber, “healthy” cereals. The kids all love these and this is another good reason why America is the land of the FAT! It all starts with the kids and then continues as we get older. And good for you for making a change, just make sure its not propaganda you are buying into and check the label.

YOGURTOPIA

Yogurt. Sounds great huh? Grabbing a parfait to be proactive can actually be worse than you think because of sugars. The best way to go would be low-fat Greek Yogurt.

JELLY BELLY

Jellys...everyone likes jelly on their toast but it’s no good. How many people you know put just one
spoonfull on their toast? More like 2-3 which is at least 45 grams of sugar to
start your day…way too much!
All this sugar will do is give you a giant rush and then in an hour or
two your body will become tired and crash.


ALTERNATIVES TO COKE

Watch what you drink! You already know you should stay away from Pepsi and Coke, or so I hope, but also we aware of the alternatives. Arizona Raspberry Iced Tea has 22 grams of sugar and if you get a 16 oz can its just as much as a soda. The way to go is Diet and Unsweetened Teas, Crystal Light, Diet Coke or good old H2O. Once in a while we give into our temptations but it doesn’t have to be as bad as you think. Next time you stop by a 7/11 look for the new Crystal Light Slurpee and enjoy without the unnecessary sugar.

This week read labels and be mindful or your sugar intake, and you’ll quickly realize how much sugar you’re having without even realizing it. Also let me know what foods you use to eat without realizing its high sugar content and what you’ve replaced it with since.

-The Truth

The Truth About Holiday Eating

Hello everyone it’s that time again for us to talk about the ins and outs of dieting. I bet everyone has just gotten done with Thanksgiving and all that tempting food involved. Lets go over a couple ways to avoid those extra 5lbs of dead, unwanted weight.

That is unless you’re like me and eat as much as your stomach can fit during the off-season. I normally get to about 205, which is 30 lbs over my competition weight of 175-176 at show time. So there is a lot of room in this belly and as they say a lot of junk in the truck. But you better believe this is gone when I finish dieting for shows.

Here are some tips to avoid the potato chips and pre meal junk food usually passed around while sitting around the TV while watching football and listening to your in-laws say the same things over and over again! If you feel me out there give me a HELL YEAH!

Snacks

If you have that choice opt to for the vegetables (such as carrots, broccoli, or celery) do it! Unsalted peanuts and cashews are also good. Most people serve the ones loaded with salt, which will affect your sodium levels so be mindful of that. It’s typical to bring a plate to whomever’s house you are celebrating with, so a great way to keep yourself on track is to bring a snack that fits your criteria to share with everyone.

Stay Hydrated

Drink lots of water or unsweetened iced tea between meals. The more you drink the less room you leave for garbage. This will also act as a mild diuretic and cause you to have several trips to the bathroom to relieve yourself of excess water. Not a bad thing at all. This will fill you up enough to eat just enough turkey, and side items to be polite and still maintain your diet.

Curb Your Appetite

If your sitting around and you know dinner won’t be served for a good 2-3 hrs and water isn’t doing the trick, take a New Whey Liquid Protein Vial. Slowly drink it before or while there. This will help curb your appetite and give you the proper nutrients you need for the day.

Portion Control

When you actually sit down and start to manhandle the food, I mean, serve your self, think of a hand full as the measuring stick. For example, the palm of your hand holds about 5-6 ounces. Measure the food by this. Now don’t reach into the mashed potato bowl and squeeze out a palm full! Do it visually. Limit the gravy to as little as possible and don’t soak your food.

Choose the Right Food

Eat as much vegetables as you want. It’s just roughage in the body and the vitamins and nutrients will be used up by the body and the rest will be discarded at a later time. It’s always better to load up on greens especially if you’re dieting. Remember those days way back when your mother use to yell at you to eat your vegetables so you’ll grow up to be big and strong!!! YEAH BULLSHIT. She should of said eat more protein and you'll grow up to bigger and stronger then the little boy down the road eating his vegetables. What I’m saying is, you need those veggies to be healthy and balanced, but to get big like me, protein is the way to go!

Sweet Tooth

Deserts. Yummy this is the best time around the table during the holidays. Look for something light like apple pie or fruit. This is a tough one to avoid so take smaller portions then you normally would especially if you’re trying to lose weight.

Comments

What are your favorite holiday snacks? I’m not talking about Twinkies and French fries, I’m want to know what healthy snacks keep you on track and what keeps you motivated during the holiday gluttony that goes on?

Until next time Truth Army!

-The Truth

Tasty Tuesday: The Truth About When To Eat

Good Morning Truth Army!

Lets start out with the basics on diets. I hear everyone talk about losing weight blah... blah...blah... but they never really sit down and analyze their eating plans.

The 1^st and biggest mistake people make is that they skip meals. DON’T! People come to me and say "I’m watching what I am eating by only eating 2-3 times a day" or "I don’t eat breakfast". WRONG!

You should be eating at least 3 meals with 2-3 little, healthy snack meals in between. These meals will act as food for the furnace and turn into energy for you to run on thru the day.

This is what your eating schedule should look like:

8 am: Breakfast

10 am: Snack

1 pm: Lunch

3 pm: Snack

6pm: Dinner

This should be good for the average person. You can always add in a snack at 9 or 10 before bed but make sure its protein and not heavy carbs if your goal is to lose weight.

Later on I can get into foods and how much to eat. In the meantime, Truth Army, start sending me feedback. I want to know, do YOU skip meals?  Also share topics with me that you want to hear more about on Tasty Tuesdays?

The Truth